ADHD

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How do you handle overeating caused by boredom and innatentiveness? (sh.itjust.works)

submitted 6 days ago by zzffyfajzkzhnsweqm@sh.itjust.works to c/adhd@lemmy.world

54 comments fedilink hide all child comments

I figured my overeating might be caused by my undiagnosed inattentive ADHD I have been suspecting to have it.

Like with other habits I try to make any plan or strategy falls apart in max few weeks. But I need a long term solution. However I have never thought about it as caused by ADHD. But When I think about it, I overeat only when I am bored.

During meals I eat normal portions. But when I am bored I will be eating small chunks of food every time I visit fridge. I do not stop that because of my inattentiveness I do not even know I ate a lot. While watching a movie I get bored - even if it is interesting and I am very invested in it. I get some snack and I will eat a whole bag not even knowing when that happened. This happens even if snack was some special offer that tasted bad.

Few examples I get bored and overeating:

watching a movie - somehow movie is not enough stimuli for me
after I eat my meal and I wait for others to finish (I eat exactly as twice as fast as my wife)
when I am visiting someone and there is a food in front of me (conversation somehow is also not enough stimuli)
random parts of the day - usually if I have to wait.

No standard recommender diet practices worked in the long run (portion control, mindful eating, intermittent fasting, healthy eating, building a healthy lifestyle/routine...) Especially those based on building routine failed the most.

Do you have similar issues? Do you have a strategy that works in the long run? Have you successfully substituted eating for other stimuli?

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[–] unconsequential@slrpnk.net 20 points 6 days ago (1 children)

Grab a no or low calorie drink to sip on instead. Water, flavored water, or something carbonated. Plan snacks like carrots or celery, pickles, or seeds or nuts or grapes etc. And yeah, gum, mints, suckers or cigarettes.

Try telling yourself things you can have instead of things you can’t. Then keep those things in arms reach. And try to always start with water. I even drink water with a splash of vinegar and salt bc the salt sparks your dopamine. But of course be wary of overindulging in salt.

As for meals have something that signals the end of the meal for you. Some people wait to drink until they’re done eating. Smokers light a cigarette. Maybe a hard candy or gum so you know you’ve completed the meal at least for you?

[–] Evilschnuff@feddit.org 1 points 16 hours ago (1 children)

Carrots and hummus work for me sometimes. Haven’t found any other non-sweet snack that can substitute sweet snacks though.

[–] unconsequential@slrpnk.net 1 points 14 hours ago

I like cutting up cucumbers and putting a little salt and lime/lemon. Tomatoes too. Popcorn on the stove but limit butter and salt.

For sweet cravings sucking on a spoonful of peanut butter goes a long way but you have to be careful with the quantities. I usually just grab fruit: grapes, oranges, bananas (cut up and put on a plate to graze on) or apple slices. Raisins and craisins but again that’s one you have to watch quantities. Gum or suckers are probably your best bet honestly if quantities are the issue. Watered down juice is an option too. Sweet cravings are short for me. I favor salty and sour foods. But if all else fails cereal.